How to Get Enough Calcium When You're Dairy-Free

As the mother of a child with a (now-former) dairy allergy and of two still picky, non-dairy eating boys, I worry about their calcium intake. But, I can’t force them to like yogurt or drink regular milk when it tastes foreign and evokes mixed emotions from my FA son.

Children between 4-8 yrs old require approximately 800 mg of calcium per day while pre-teens and teens require 1300 mg (adults, you need 1000 if you’re under 50 and not pregnant).

So, how else can you sneak calcium into their diets:

Alternate Milks and Drinks:

Calcium Fortified Orange Juice 8 oz 350

Calcium-Fortified Soy Milk 1 cup 300

Calcium-Fortified Rice Milk 1 cup 300

Non-Dairy Refrigerator Items:

Soy Yogurt 6 oz 300

Tofu 4 oz 240-400

Dark Leafy Greens:

Edamame, soybeans cooked 1 cup 175

Kale, cooked 1/2 cup 103

Broccoli, cooked 1/2 cup 47

Grains:

English Muffin one 100

Waffle, frozen toasted one 81

Corn tortilla w/calcium (who knew?!) one 60

Don’t forget that when you add black beans, tahini (**if you’re not allergic to sesame seeds**), oatmeal, calcium enriched cereal or Nesquick into the mix you up your calcium intake as well.